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P.H.A Training – Tough & Effective!

May 1, 2017

Hey, I thought I’d share with you a great workout which I love to include in my sessions and with my clients (video also included).

Peripheral Heart Activation or as it’s better known P.H.A training is something that I would recommend adding in to your routine, particularly if you get bored easily in the gym!

PHA training was originally developed in the 1960’s… So it’s certainly not a fad and had stood the test of time.

It has numerous benefits, including being a great fat burning work out. It’s also perfect for anyone just getting in to lifting weights (you should all be lifting weights!) and it’s fantastic for a tough strength & cardio workout at the end of a session.

PHA training allows you to prevent the build up of large amounts of lactic acid in the muscles, whilst still allowing you to train hard. It works by alternating between muscles of extremities, for example upper and lower body. This means the cardiovascular system has to work hard too as it has to divert blood to your working muscles, which results in greater energy expenditure. So whilst your muscles might get a rest, your heart rate doesn’t!

So, what does a session look like?

Below is just one example, but you can mix it up, the key is to stick to the principle of working muscles of extremities.

4 Exercises completed back to back, with 10 repetitions (reps) on each exercise*. The weight needs to be between 60-70% of your 1 rep max. If you don’t know your 1RM, then use a weight that feels like you can only complete between 12-15 reps on the first set.

Conventional Deadlifts (lower)

Overhead Press (Upper)

Goblet Squats (Lower)

Bent Over Row (Upper)

Click here to see my 60 second video of the above workout. If you train with me 1-2-1 then I’m sure you recognise this one! You don’t have to use barbells, grab dumbbells, kettlebells or a suspension trainer, use whatever you have available.

Aim for 4 rounds in total, taking as little rest as possible between each exercise. When you have finished all 4 exercises for round 1, rest for 60-90 seconds max then repeat.

The only downside to this workout… your gym owner / other members might not like you for using lots of equipment!

Find a quiet corner in your gym or at home and give this workout a try.